Body-building

Urination exercises. Bladder Strengthening Exercises: Rules and Examples for Adults and Children

Regular exercise for the bladder helps to avoid a number of problems. The proper functioning of the organs located in the pelvic area depends on healthy and elastic muscles. People who have a strong bladder never suffer from urinary incontinence.

Exercise therapy and gymnastics

Weakening of the muscles of the bladder leads to urinary incontinence. The situation can worsen during pregnancy and after childbirth, with changes in the body that are associated with age or with a sharp increase in weight. For men, classes will help overcome premature ejaculation. To treat such a pathology, it is necessary to perform a therapeutic physical complex that strengthens the weakened muscles of the bladder. Examples of exercises to be performed to strengthen the bladder:

Squeeze the ball with your knees, while at the same time contracting the muscle that is located in the perineum. The tension lasts from 3 to 10 seconds. Perform at a slow pace up to 10 times.
Squat, while taking your hands as far back as possible. Tighten the muscle that is in the perineum and buttocks. Squatting is performed with springy movements, the speed of execution is medium. Repeat 10 times.
The next exercise is performed when walking on toes: an inclination is made, in which the fingers try to reach the feet.
An exercise consisting of squats, which are performed as follows: you need to hold on to a chair with your hands, legs wide apart. With the help of this exercise, the muscle tissues that are in the small pelvis are trained.

The main muscle that leads to incontinence when weakened is the one that closes and opens the sphincter of the bladder. It's easy to get it right. When urinating, it is necessary to arbitrarily interrupt this process, and then continue emptying. A good result will bring such an interrupt several times. Performing this exercise quickly returns muscle tone and incontinence disappears.

Kegel exercises will be useful for any woman.

The more often you do the exercises, the faster the problem will disappear. Use a special set of therapeutic physical exercises:

Sit down, bend your legs, focus on straightened arms. Knees look to the sides, pull them harder, trying to reach the floor with your knees. Do up to 10 times.
Sitting, bend your legs, roll onto your back, return to the position. Perform at a slow pace up to 7 times.
Get on all fours. Rearranging the palms, move the body as much as possible to the right, then to the left. Execution speed - average. Repeat about 5 times.
Get on your knees. Put your hands behind your head. Perform hip squats alternately in both directions. The speed of the exercise is average. Perform 7 repetitions.
Lie on your side. As you exhale, pull your legs up, bending them at the knees, clasping your hands. Repeat the exercise on the other side, 3-4 times.
Lie on your back. The legs are extended together, the arms are stretched along the body. Inhaling, lift the pelvic and lumbar parts of the body up, focusing on the heels and shoulders. Lock the position for 10 seconds. Repeat up to 10 times.
Lie on your back. Raise your legs at an angle of 25 degrees, they should be bent at the knees. The arms are extended along the body. Raising your pelvis as high as possible, squeeze the muscles of the perineum and buttocks and fix the position for 10 seconds. Repeat the exercise up to 10 times.

With the regular implementation of such a complex, urinary incontinence will disappear in few weeks. With a positive result, do not stop exercising, as preventive measures will help to avoid the resumption of weakening of muscle tissue and, as a result, the bladder. Exercises carried out for prevention will help strengthen the general condition of the tissues and abdominal organs.

Kegel exercises to strengthen the bladder in women and men

Daily performance of a complex of specialized exercises strengthens the abdominal muscles and solves the problem of a weak urea.

Kegel exercises are one of the simplest and most effective methods of strengthening the bladder. The set of exercises includes specially designed strengthening exercises that are performed to prevent drip and mild urinary incontinence, and also treat significant manifestations with their help. For pregnant women, a special complex has been developed that prevents the occurrence of urinary incontinence.

Indications

Future pregnancy and childbirth - during childbirth, the muscles of the pelvis and perineum are fully used. If you learn to control them, it will be possible to speed up the process of childbirth and minimize pain.
Recovery of the body after childbirth - during childbirth, stretching and weakening of the muscle tissue of the pelvis occurs. It is necessary to strengthen them to bring them into a healthy norm.
Preventive measures for urinary and fecal incontinence are delicate pathologies that can occur at a later age and have a special development and factors that predispose to incontinence. Timely strengthening of weakened tissues will help to avoid such problems.
Preventive and therapeutic measures for the prolapse of organs located in the small pelvis - for example, the kidneys.
Preventive and therapeutic measures for hemorrhoids - in some cases, pathology can develop due to a sedentary lifestyle and low physical activity. However, training the tissues of the small pelvis reduces the risk of its occurrence.
Maintaining the duration of sexual health.
Prevention of inflammation of the genital organs.
Prolongation of the youth of the body.
Prevention of negative complications after surgical removal of the uterus.
For the treatment of sexual dysfunction.

If the muscle tissues of the pelvic floor are unable to fully support the pelvic organs, this can lead to their prolapse, as well as other unpleasant pathologies. For example, involuntary urination with weakened muscles can even occur while laughing or coughing, so this is a rather delicate problem.

Contraindications

Proper exercise technique is the key to good health.

Completion of these classes implies rigorous compliance with technology. First of all, you should learn how to breathe correctly. This is necessary so that when concentrating during classes, you do not use other muscles. Otherwise, the effect may be opposite to the desired one, since there is a risk of an increase in intra-abdominal pressure due to improper exercise.

You need to breathe deeply and evenly. Breathing is performed only with the stomach, the chest should not move.

If you do strengthening exercises with a full bladder, there is a risk of infection of the urinary tract or inflammation of the genitourinary organs. Therefore, before classes, you need to empty yourself. It is forbidden to exercise while taking a hot bath. Expansion of blood vessels from hot water when performing techniques can lead to a strong jump in intra-abdominal pressure.

List of pathologies for which Kegel exercises should not be used:

inflammation of the urinary organs;
infectious diseases;
acute cardiovascular diseases;
pelvic organ prolapse;
the presence of malignant and benign tumors.

Intimate muscle training is contraindicated if there has been a recent injury to the perineum or any surgical intervention. All physical activity in this case is carried out after the full recovery of the body. The length of the recovery period will depend on the severity of the injury.

Kegel Exercise Technique

For women, the basis of exercise is the slow contraction of those muscles that are involved in urination. The duration of the voltage is about 3-4 seconds. Then a break of the same time and again compression. Over time, the duration of tension and relaxation should reach up to 20 seconds. The very last stage of the exercise is the elevator. To perform it, the compression is performed slowly and slightly, then the muscles are clamped even more strongly for 5 seconds. Further, the voltage increases again, the voltage amplification should occur in 4-7 stages. After that, the voltage decreases in the reverse order. Other Kegel exercises:

rapid alternate contraction-relaxation of muscle tissue;
exercise "pushing out": the sphincter is strained in such a way as it happens during contractions or when a person pushes.

Exercises should become more difficult about 1 time per week. 5 exercises are added to the total number until the number is 30 repetitions. In this case, 150 daily exercises should be performed, which maintain muscle tone. This specific set of exercises requires diligent performance and a serious approach from patients. The main requirement for a positive effect of training is the gradual complication of exercises and an increase in the duration of the execution time. This load will also benefit healthy people for prevention purposes.

A weak bladder is more common in the fairer sex, as this is due to the peculiarities of the anatomical structure.

This topic is especially relevant for older women. Bladder problems cause significant discomfort in everyday life. To deal with such a problem, you first need to figure out what caused such a violation. And only then start solving the problem.

Provoking factors

The bladder is an unpaired muscular organ of the urinary system. It is a container in which urine coming from the ureters accumulates. After filling the bladder in the body, certain receptors located on its walls are triggered. The receptors send signals about the overcrowding of the organ to the brain, which in turn signals the need to urinate, which manifests itself in a feeling of some heaviness in the bladder area.

After emptying due to nerves and contraction of the muscular walls and sphincter, the size of the bladder decreases. Then the process is repeated. As soon as the well-coordinated process of all organs and systems involved in the urinary process is disturbed, a person begins to have problems with the process of urination.

If the tone of the sphincter of the organ is weakened, involuntary urination can occur due to coughing, strong laughter, heavy lifting, etc.

A weak bladder in women can be caused by the following factors:

Hormonal changes in the body during menopause.
Pregnancy period. The muscles of the perineum during the bearing of the child weaken. Unlike men, who have a small intestine above the bladder, women have a uterus. The child displaces the internal organs and they, like the fetus, begin to put pressure on the bladder. Hormonal changes in the body of pregnant women also provoke incontinence.
Diseases of the bladder, for example, cystitis.
Irritation of the bladder under the influence of great stress or fear.

Knowing how to strengthen the bladder will allow you to maintain women's health for a long time.

Muscle Strengthening Exercises

Training the muscles of the pelvis and perineum is a rather laborious process, but the results are worth it. You can feel the muscles of the perineum and understand how developed they are at the time of visiting the restroom. In the process of urination, you need to try to stop the stream of urine. The more difficult it is given, the weaker the muscles.

Relaxation and muscle tension will initially be difficult. The first results of training can be observed after about 3 weeks, provided that all actions are performed correctly and in good faith. Before proceeding, you should take into account the fact that after each exercise you need to take a 3-minute break.

You need to lie on your back on a flat surface and relax. Next, you should try to tighten the muscles of the pelvis and perineum and hold them in tension for about 5-6 seconds, and then relax and tighten again. The exercise is performed 5-7 times in a row without a break for rest.
An exercise to contract and relax the muscles, such as the first, but the legs must be bent at the knees, and the feet must be completely on the floor.
Body position - lying on the back. One leg is pulled up to the stomach and lowered (stretched). The exercise is repeated for each leg 5 times. At the moment of pulling up and lowering the leg, the muscles of the perineum should be tense.
The exercise is performed lying on your back with knees bent, between which a small ball is clamped. The technique is to turn the knees from side to side, slowly. In this case, the pelvis must be raised so that it does not touch the floor.
Squats holding on to the back of a chair. In this case, you need to spread your legs to the sides.

Another exercise that will strengthen the bladder can be performed anytime and anywhere. It does not require much effort from a woman. It is required to strain the muscles of the perineum and hold in this state for about 5-6 seconds, sitting on a chair (leaning on the back is not recommended) or while walking down the street.

Other treatments

To strengthen the bladder in women, the doctor prescribes pills if the problem is associated with a disease of the urinary system.

Regardless of the disease, all medications should be prescribed only by a doctor.

Proper treatment is the key to a successful recovery. If the treatment was carried out incorrectly, then the disease can give complications to the reproductive organs or transform into a chronic form, which is very difficult to treat. In addition, if you try to cope with the problem on your own and use certain drugs uncontrollably, there is a risk of allergic reactions or other complications associated with intolerance to one of the components that make up the drug.

Drug therapy involves the use of antibacterial, anti-inflammatory, firming and hormonal agents. Physical therapy is also recommended.

Traditional medicine recipes are also often used for bladder problems. But treatment with folk remedies should also be carried out under the guidance of the attending physician.

A decoction of rue and wormwood will help strengthen and relieve the inflammatory process in the kidneys and bladder. Sage and chicory have the same anti-inflammatory properties. For urinary incontinence, you can prepare a decoction of dill seeds or a collection of violet, yarrow and wheatgrass herbs. Diuretic drinks are recommended to be avoided, so it is better to refuse tea and coffee.

In addition to the main treatment and performing strengthening exercises, a woman needs to adhere to the rules of personal hygiene, and also give preference to underwear made from natural fabrics.

A healthy bladder is able to accumulate and hold about 300-500 ml of urine, but if an inflammatory process or chronic diseases occur, the process of urination becomes little controlled. This causes a lot of problems for the patient. Negative processes occur in the body that relate to both the physical and psychological health of a person.

Women are more likely to complain of symptoms of urinary incontinence. In most cases, elderly patients suffer from this, but the development of pathology is not excluded in younger women. Men are less likely to complain of problems with urination. This is usually associated with low muscle tone in the intimate area or prostate adenoma.

Urinary incontinence

Treatment of bladder weakness should begin only after finding out the causes of the pathology. You need to undergo a comprehensive examination by a urologist and pass all the necessary tests. This is a very delicate problem, which not everyone can tell, even a doctor, and even more so take measures to eliminate it. But you still need to know how to strengthen a weak bladder.

Based on the results of the tests and after taking an anamnesis, the doctor will be able to determine why the patient is having difficulty urinating and recommend effective methods to strengthen the bladder sphincter. Special exercises are usually recommended, in some cases drug therapy helps, and for mild incontinence, it is enough to follow general recommendations.

The main symptom of muscle weakness in the bladder area is frequent urge to go to the toilet, which may result in spontaneous urination. The physiology of the bladder allows the organ to accumulate a certain volume of fluid. After filling, the receptors localized in the walls of the bladder give a signal to the nervous system and the person has the urge to urinate. Emptying occurs after muscle contraction of the walls and sphincter. If the muscles of the organ or the sphincter are weakened, then the necessary signals do not enter the brain, as a result of which urine is released involuntarily.

Types of incontinence

Urologists distinguish three types of incontinence: stress, urgency and mixed. The stress type is characterized by the involuntary release of urine when sneezing, coughing, lifting weights, while intra-abdominal pressure increases. The symptom is more common in women because their muscles are naturally slightly weaker. It is often a consequence of severe or multiple births, gynecological operations, damage to the muscles of the perineum.

Urgent type is characterized by the occurrence of very strong urge to urinate, which is not always controllable. In women, this is caused by a decrease in estrogen levels and changes in the mucosa (for example, in menopause). With mixed type of incontinence, symptoms of both stress and urgency types appear.

Older people are characterized by changes in the cerebral cortex, which can also provoke incontinence. Diabetes mellitus, atherosclerosis, stroke and some other diseases play a significant role in the formation of pathology.

Diagnosis of pathology includes an examination by a gynecologist (for women), a urologist, ultrasound of the kidneys and bladder, examination of smears taken from the urethra. This is necessary to exclude infectious and inflammatory processes, as well as other pathologies of these organs. After determining the diagnosis, appropriate therapy is prescribed.

Causes of incontinence

How to strengthen the bladder in women? It depends on the reasons that caused the pathology. Muscle weakness can occur after the birth of several children or difficult childbirth, with cystitis, severe stress, during menopause and hormonal changes in the body.

During pregnancy, incontinence may occur due to a rapid increase in the mass of the fetus, stretching and enlargement of the reproductive organ, mechanical pressure on the bladder, active synthesis of progesterone (this hormone relaxes tissues, weakening the walls of the bladder). The reason may be the activity of the child or rapid weight gain. Significantly weakens the muscles of the pelvic floor such a factor as multiple pregnancy.

In the elderly, incontinence occurs in 80% of patients. Organs change with the onset of old age, and at the age of 45-60 there is a gradual extinction of the reproductive function, which also negatively affects muscle tone. All this leads to a loss of the ability to hold a normal amount of urine.

The causes and treatment of urinary incontinence in men are also interrelated. If the pathology is caused by urolithiasis, then it is necessary first of all to cure the underlying disease. This usually eliminates such an unpleasant symptom as urinary incontinence. Pathology can be caused by stress, prostatitis, regular difficulties with emptying, the presence of tumors in the prostate gland, infection and the development of an inflammatory process in the urethra.

Kegel exercises

How can women strengthen their bladder? Medical practice shows that regular Kegel exercises can significantly strengthen the muscles of the pelvic floor. It is recommended to perform slow contractions of the muscles of the perineum, alternating fast contractions and expulsions. The most effective exercises to strengthen the bladder for pregnant women (as a preventive measure) and after difficult childbirth. With mild incontinence, the technique is recommended for patients of both sexes.

Performing slow compressions, you need to linger in a state of tension from 3 to 20 seconds, and then relax. How to strengthen the bladder? The first time the exercises will not help, the load should be increased gradually.

The following effective, but sufficient complex exercise allows you to quickly strengthen muscles: with a little effort, tighten the muscles and stay in this position for 3 seconds, relax, tighten for 10 seconds, relax, tighten the muscles for 15 seconds. After this exercise, you need to take a short break before the next.

Starting position for alternate contractions: lying on your stomach, bending your leg at the knee. Muscles contract alternately, then you need to change legs. Push-ups are performed to engage the muscles that tense up when urinating. You should take emphasis on your knees and elbows, spread your legs and lean your head on your hands, relax. You need to strain the muscles in the direction up and in. Then you need to lie on your back and spread your knees to the sides. Put your hands under your buttocks. The pelvis should be lifted up and linger in this position for 10 seconds.

Medical therapy

Which medicine to strengthen the bladder the doctor will recommend depends on the specific diagnosis. Usually prescribed "Imipramine" or "Midodrin". Tablets help if stress is the cause of the symptoms. However, it must be remembered that uncontrolled use of medications can lead to negative consequences, in addition, any synthetic medicine has side effects.

"Imipramine"

Imipramine is an antidepressant with a strong sedative effect, which is prescribed for urinary incontinence. Efficiency is due to the activity of the drug, which causes an increased ability of the bladder to stretch, sphincter tone. A persistent antidepressant effect of the drug develops within two to three weeks after the start of administration.

"Midodrine"

To strengthen the bladder in older women, Midodrin is actively prescribed. The drug has a vasoconstrictive effect, which contributes to an increase in blood pressure, so for some groups of patients it should be administered with caution. The effect of the drug appears much more slowly than the effect of close analogues.

"Ephedrine"

For urinary incontinence, the doctor may recommend Ephedrine tablets. The drug has an effect on the body approximately 60 minutes after ingestion. The drug, which is also available as a solution for injection, can cause a number of side effects (headache, dizziness, facial flushing, weakness, tremor). In this case, the effect on the body of "Ephedrine" in tablets must be reduced by reducing the dosage. The drug should be used with caution in patients who suffer from diabetes mellitus, hypoxia, atherosclerosis.

During pregnancy and menopause

Uncontrolled urination in women during menopause requires hormonal therapy and the use of relaxing drugs. If this is precisely the lack of certain sex hormones, then taking synthetic drugs helps. But the reason may be hidden in the presence of polyps or a chronic infectious process, then other medicines are recommended.

During pregnancy, the treatment of incontinence with synthetic drugs is prescribed only in extreme cases. At the same time, herbal medicines are selected that will not have a negative effect on the fetus. Antispasmodics and decoctions of medicinal herbs and herbal preparations are usually recommended.

In men, the causes and treatment of urinary incontinence are determined by the urologist. With urolithiasis or prostatitis, appropriate medications are prescribed. After a period of exacerbation of the pathology, incontinence usually also disappears.

Folk methods

Strengthening the bladder with folk remedies is no less effective than medication treatment. The most famous and effective methods are the ingestion of decoctions of chicory and sage (in equal proportions), wormwood and rue. Herbs need to be brewed in a thermos overnight, in the morning the infusion will be ready for use. It is recommended to take a decoction of sage and chicory 150 ml four times a day, 30 minutes before meals. The course of treatment is three months. Rue and wormwood should be taken in a quarter cup twice a day for a week, then you need to take a break for two days and repeat the course again.

How to strengthen the bladder? Recipes based on milk are quite effective. In a glass of fresh milk, add half a teaspoon of baking soda. At the first symptoms of inflammation of the bladder (usually this happens in the cool season), you need to start drinking half a glass of milk mixed with a glass of water. If the causes of the pathology are hidden in the malfunctioning of the kidneys, milk should be consumed with walnuts and ripe persimmons.

It is also recommended to make warm foot baths with chamomile infusion every evening. Once a week you can visit the sauna, but you should refuse to shower or dive into the cool pool after the steam room. A decoction of dill seeds has helped some patients. To prepare, you need to pour a tablespoon of plant seeds with a glass of boiling water, let it brew and drink in the morning.

How to strengthen the bladder? Older people and those who are at risk (pregnant women, mothers of many children, patients with gynecological diseases) need to think about this issue. It is advisable to exclude alcohol, highly carbonated drinks, strong tea and instant coffee. The comprehensive benefits of proper nutrition have been proven, so you need to follow its basic principles.

You should stop smoking and observe the drinking regimen. At least two liters of clean water should be consumed per day. Problems with urination can cause the appearance of extra pounds, so it is necessary to control weight and avoid obesity. Remedial gymnastics is useful, and Kegel exercises for women are not only an excellent way to strengthen the pelvic muscles, but also increase libido, sexual pleasure.

Representatives of both sexes need to avoid constipation and from time to time cleanse the body with gentle methods (the attending physician will tell you the specific compositions or diet). It is useful to drink herbal teas, and heavy objects should not be lifted. In the winter season, it is important not to overcool, be sure to observe the hygiene of the genitals in order to prevent the occurrence of inflammatory processes.

When urinating, you should try to empty the bladder of urine as much as possible. To do this, it is enough to strain a little, and then it is important to relax for a few seconds and try again. This method is recommended to practice constantly.

How to strengthen the bladder? People who suffer from an overactive bladder need to establish a voiding regimen. For example, go to the toilet every two hours (even if there is no urge to urinate). This is a training procedure that will allow you to establish the lost control over the body. If there are no problems yet, then as a preventive measure, one should not keep urine in the organ for a long time, but empty the bladder at the first urge.

Many patients put off solving a delicate problem for a long time by using urological pads. But you don't have to feel uncomfortable all the time. Incontinence can be a symptom of an underlying medical condition. If you do not start treatment on time, the consequences can be quite serious.

One of the most popular and relevant non-drug methods of light or drip therapy today is the Kegel technique. According to statistics, Kegel exercises are quite effective, since 70% of women have already been saved from this unpleasant ailment.

A few words about the methodology

Kegel exercises for women with urinary incontinence are the most effective among all types of intimate gymnastics. The main advantage of this method is the possibility of its implementation at any time and in any place.

It should be noted that the author of gymnastics is the American gynecologist-obstetrician Arnold Kegel. Initially, the technique was dedicated to pregnant women who, during the period of gestation, could not restrain urination. But, as it turned out later, the exercises were effective for other categories of people. Thus, the regular performance of Kegel gymnastics will help to return the sagging uterus to its place, strengthen the pelvic muscles before childbirth, and also saturate the sexual life with bright colors, increasing the possibility of obtaining multiple orgasms during an intimate act.

Basic performance requirements

In order for women to benefit from it, several useful recommendations for implementation should be followed.

You should start doing exercises without much effort. It is better to devote the first day to mastering the basic techniques of the technique. As soon as the process itself is more or less clear, you can begin to increase and complicate the gymnastic complex. For example, a week after the constant exercise, each approach must be increased by 5, then by 10, and so on until the total number of repetitions reaches 30.
Perform Kegel exercises for women with urinary incontinence should be systematic. First, start with a squeeze, then contraction and pushing follow.

The maximum and allowable load should be 30 repetitions in 3 sets. This will be enough to fully maintain the tone.

It is not recommended to carry out with urinary incontinence with a filled or partially filled bladder, intestines. Ignoring this rule can lead to pain in the lower abdomen.
It is necessary to carry out gymnastics at the primary stage in a horizontal position. This is necessary to feel the necessary concentration.
It is not recommended to hold your breath during exercise. It should be calm and uninterrupted.
It is important during gymnastics not to strain the abdominal muscles. The same applies to the hips and buttocks.
If at the initial stage of performing gymnastics it is not possible to recognize the necessary muscles, a finger should be inserted into the vagina. In this case, the buttocks should not be involved. As soon as the goal is achieved, you can try to delay urination. You should not stop the act regularly, otherwise problems with the urinary system may appear.

Performing Kegel exercises for women with urinary incontinence (reviews, by the way, about this technique are only positive) should be in a good mood and in a convenient place.

Why perform

The complex includes exercises that are aimed at preventing mild and drip urinary incontinence. Pregnant women can also do it. The only contraindication is the threat of miscarriage, abortion, uterine tone and other complications during childbearing.

Kegel exercises for women with urinary incontinence at home vary in degree of difficulty, but they are all aimed at training the muscles of the pelvic floor. It is recommended to perform gymnastics regularly and without interruptions, gradually increasing the level of difficulty and load.

The main movements included in Kegel gymnastics

So, the technique includes the following exercises.

It should be noted that Kegel exercises for urinary incontinence in women should be performed with concentration and in a comfortable body position.

What postures are the most comfortable?

So, let's get straight to the lessons themselves.

Take a standing position. Spread your legs at shoulder level. Place your hands on your buttocks. Tighten your pelvic muscles inward upwards. Such Kegel exercises are performed for women with urinary incontinence after removal of the uterus.
rest your head on your hands. Then tighten your pelvic floor (muscles) up and in.
Lie on your stomach. Bend your legs at the knee. Alternately tense your muscles and relax.
Take a supine position. Bend your legs at the knees and spread them apart. Place one hand on the buttocks, the other - in the lower abdomen. Squeeze the muscles, "pulling" them up.
Sit down and cross your legs. Your back should be straight at this point. Tighten your muscles up and in, mentally imagining that your legs are off the floor.
Spread your legs shoulder-width apart, place your hands on your knees. Straighten your back and tighten the muscles inward and upward.

Conclusion

Remember: only the pelvic muscles should be strained. If this rule is not followed, the expected result will not be achieved. By correctly and regularly applying Kegel exercises, you can learn to control the process of voluntary urination.

You may have noticed that you sometimes urinate more than usual. Frequent urination can be caused by fluid intake, weakness of the pelvic floor muscles, and even previous surgery. If you're not comfortable with this state of affairs and would like to go to the bathroom a little less frequently, you can strengthen your pelvic muscles and take other steps, such as limiting your fluid intake. In some cases, it is worth consulting with a doctor who can establish overactive bladder syndrome.

Steps

Part 1

Kegel exercises to strengthen the pelvic muscles

Check out the benefits of Kegel exercises. These exercises strengthen the pelvic floor muscles that may have been weakened by pregnancy, childbirth, surgery, aging, or being overweight. Kegel exercises are quite simple, anyone can do them at any time of the day, and they allow you to cope with the frequent urge to urinate and defecate.

Locate the pelvic floor muscles. If you do not know where these muscles are located, it is very easy to find out. This will allow you to perform Kegel exercises correctly and increase their effectiveness.

Empty your bladder. Having established the location of the pelvic floor muscles, you can begin to exercise Kegel. Before performing them, you should empty your bladder to increase the effectiveness of muscle training.

Lie on your back. When doing Kegel exercises for the first time, or if you are not sure that you have accurately located the pelvic floor muscles, you should lie on your back. This position will allow you to contract your pelvic floor muscles more strongly.

Contract your pelvic floor muscles. Lying on your back or, if you are already experienced with Kegel exercises, in another position that is comfortable for you, contract your pelvic floor muscles. Keeping your muscles tense, count to five, then relax them and count to five as well.

Focus on contracting your pelvic floor muscles. While exercising, you can also tighten the muscles of the abdomen, thighs and buttocks, but you should focus all your attention on contracting the muscles of the pelvic floor. This will help you strengthen this muscle group as much as possible.